Tuna Rice Salad

Bright, zesty, and protein-packed, this Tuna Rice Salad is a quick and wholesome recipe perfect for lunch, dinner, or meal prep. Made with fluffy cooked white rice, tender canned tuna, and a medley of fresh vegetables like crisp cucumber, juicy cherry tomatoes, and aromatic red onion, this dish is as satisfying as it is nutritious. Tossed in a simple yet vibrant dressing of olive oil, lemon juice, and fresh parsley, every bite bursts with flavor. Ready in just 15 minutes and served cold or at room temperature, this easy tuna salad recipe is ideal for busy weeknights or healthy make-ahead meals. Packed with lean protein, fiber, and bright Mediterranean-inspired flavors, it's a versatile dish you’ll make again and again!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 2 cups cooked white rice
• 2 cans canned tuna (in water or oil, drained)
• 1 medium cucumber, diced
• 1 cup cherry tomatoes, halved
• 0.25 cup red onion, finely chopped
• 2 tablespoons fresh parsley, chopped
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper

Directions

Step 1

In a large mixing bowl, add the cooked white rice. Make sure the rice is fully cooled to avoid wilting the vegetables.

Step 2

Flake the drained tuna with a fork and add it to the bowl of rice.

Step 3

Add the diced cucumber, halved cherry tomatoes, and finely chopped red onion to the bowl.

Step 4

Sprinkle the chopped fresh parsley over the mixture for added freshness and flavor.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to make the dressing.

Step 6

Pour the dressing over the rice and tuna mixture, and gently stir everything together until well combined.

Step 7

Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed.

Step 8

Serve immediately or refrigerate for 30 minutes to allow the flavors to meld. This salad can be served cold or at room temperature.

Step 9

Garnish with a few sprigs of parsley before serving, if desired.

Nutrition Facts

Serving size	1041.9 grams (1041.9g)

Amount per serving	% Daily Value*
Calories	1210

Total Fat 46.20g	59%
Saturated Fat 7.50g	38%
Polyunsaturated Fat 4.20g
Cholesterol 100mg	33%
Sodium 2817mg	122%
Total Carbohydrate 110.10g	40%
Dietary Fiber 5.20g	19%
Total Sugars 9.50g
Protein 84.40g	169%

Vitamin D 227IU	1134%
Calcium 139mg	11%
Iron 8mg	47%
Potassium 1661mg	35%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.8%

Protein: 28.3%

Carbs: 36.9%